Blanket Bliss

 

Introduction:
Restorative yoga is the practice of being comfortably supported in passive poses using a variety of props to stabilize the body and promote relaxation. Blankets are the most versatile prop, and the most used, because they can be opened, folded, or rolled in a variety of shapes and sizes. This “blanket only” practice is intended to release tension, soothe the nervous system, and support the immune system.

Props: 2 blankets; optional = eye pillow

Warm Up Poses:

Why warm up poses? These gentle stretches prepare your body to really let go – the goal of restorative yoga. Connect with your breath here, slowly become aware of each inhale and exhale.

(3-5 breaths per pose/side):  Come to Easy Seated Pose; place a folded blanket under your hips.             

Blanket Roll in 3 Positions (2 minutes per position):  rolled blanket under upper, then mid, and, finally, lower back; eye pillow covering eyes.  Breathe slowly and evenly as you open up your back muscles.  Breathing in, awareness of your body.  Breathing out, relaxing your body

Simple Supported Backbend (5-8 minutes): 1 or 2 folded blankets under low back to middle of shoulder blades; shoulders resting on floor; blanket under neck & head if desired; knees bent; feet in line with hips; eye pillow over eyes.

This pose improves breathing, reduces fatigue, and counters the effects of sitting, hunched forward for long periods.  Inhale … open your front body; exhale … release your back body.

Supine Knees down Twist with Blankets (1-3 minutes per side): knees bent with feet flat on mat; knees close together; place a folded blanket between legs; neck support under neck & head; gently shift your hips 2 inches to the left; allow your bent legs to release to the right. Repeat twist to the left.  

When you release into a twist, fresh blood flows in, carrying oxygen and the building blocks for tissue healing.  So breathe easily here, knowing that you are stimulating your natural healing process.

Belly-Down Pose (3 – 6 minutes):  Place a square folded blanket centered on the top third of your mat; then place a rectangle folded blanket horizontally across the top of it; lie with belly down; position your pelvis on the center of the blanket stack; toes turn in; stack hands and rest forehead or cheek on them. 

This pose offers gently pressure to the abdominal area, supporting digestion.   It can also be emotionally soothing. Let your body soften into the blankets and floor. Breathe …

“Blanket” Inversion (8 – 10 minutes): Elevated Feet on Blankets—stack blankets; rest feet on top of stack; Or Elevated Legs Up the Wall; -- hips resting on folded blanket(s); legs up the wall. Blanket supporting head and neck; eye pillow over eyes. 

Inversions utilize body positioning to reverse the effects of gravity on the body, enhancing the processing of lymph fluid.  This use of gravity is essential for expelling toxins from the extremities.  Relax here, enjoy several minutes of doing nothing but healing your body, breath, and mind.

Restorative yoga “relieves your muscles and bones of their roles of support and action. Your nervous system sends and receives fewer messages and becomes quieter. Layers of tension melt away as you learn to be present to what is happening in the body and mind in each moment.”  -- Judith Lasater, Ph.D.

Strap Practice

Introduction:  

Restorative yoga is the practice of being comfortably supported in passive poses using a variety of props to stabilize the body and promote relaxation.  Props are essential to a Restorative yoga practice because they comfort and support your body.  A yoga strap can be used to find comfortable and relaxing expressions of a pose, and to release tension.  This “strap” practice is intended to release tension, soothe the nervous system, and support the immune system.

Props:  1 yoga strap or belt; bolster; 2 blocks; 2 blankets; yoga mat; & optional eye pillow.

Warm Ups:

Calf Stretch:  Begin by resting on your back with your knees bent, both feet flat on the mat. Bend your right leg and hug it towards your chest. Loop the strap around the ball of your right foot. Keep your left knee bent, back stable, extend your right leg long down your mat. Keep your right foot a few inches off the floor. Use the strap to gently pull the ball of the foot towards you, while your heel presses away engaging a calf stretch. Hold for 3-5 breaths. To come out of the pose, bend the right knee towards the chest, remove the strap, and place the right foot on the mat, knee bent. Repeat with your left leg.

Hamstring Stretch:  Bend your right leg and hug it towards your chest. Loop the strap around the ball of your right foot. Keep your left knee bent, back stable, inhale and extend your right leg overhead until you feel your hamstring stretch engage. Stop at your edge of intensity, relax your shoulders, neck, and back. Hold for 5 - 8 breaths. You may feel a release on your exhalations allowing you to move a little deeper into the pose. Move with care. To come out of the pose, bend the right knee towards the chest,remove the strap, and place the right foot on the mat, knee bent. Repeat with your left leg.

Shoulder Strap Series: (3 – 5 repetitions each) – In Easy Seated Pose, Up & Down: place your thumbs in a looped strap, shoulder width apart; Inhale arms overhead; Exhale arms down. Lateral: With raised arms, Exhale, release to the right; Inhale to center; Exhale release to the left.  Twist: With raised arms, Exhale, twist to the right; Inhale to center; Exhale twist to the left.

Restorative Practice

** Feel free to make any adjustments.  Build/stack the props up to your body rather than straining to bring your body down to the props.  Take a few moments to make adjustments as you come into each pose so that you are comfortable, able to release your weight into the props, and relax. **

Supported Bridge Pose: (7-10 minutes) While sitting, loosely loop a yoga strap around the middle of your thighs; place a block between your ankles; lie down, knees bent; tighten the strap without pinching; place the buckle between thighs;  lift hips, slide a block, folded blanket, or a bolster under your sacrum; adjust as needed; optional eye pillow over eyes.

Let your awareness rest on your breathing … explore the areas that receive the breath … your belly … your ribs … your chest … your back. Stay present to the sensations of your breath … your body … and your mind.

Starfish Supported Twist: (2-3 minutes per side) Resting on your back, knees bent, and feet on the floor about hip-distance apart; loop your left arm through the strap and slide it up to your shoulder; hug your right knee toward your chest and slide the other end of the strap underneath your right knee. Tighten it until it is firm.

Extend your left leg straight down your mat and open your arms out wide into a “T” shape. Slowly draw your right knee across the body toward the left side of your mat. You will roll onto your left hip. Turn your head in whichever direction feels best for your neck. Hold for 2-3 minutes. To come out of the pose: roll on your back, bend the left leg, left foot flat on the mat, hug the right knee to your chest, remove the strap from your leg and shoulder, place your right foot on the floor, knee is bent. Repeat with right shoulder and left leg looped in strap.

Supported Seated Forward Fold with a Strap: Sitting with your legs extended straight in front of you, loop a strap around the balls of your feet. Place the buckle between your feet. Set a block on the outside of each lower leg. Then place your bolster across the top of the blocks.
Inhale; extend your spine. Exhale; release forward from your hips. Rest your forehead and arms on the bolster. Gently press forward through your heels on each exhale, your toes point towards you as you soften your lower back and hamstrings. If you experience any discomfort, micro-bend your knees and place a folded blanket or two on top of the bolster to support your forehead. Inhale … open your front body; exhale … release your back body.

To come out of the pose: Inhale; slowly rise up with a flat back.

Legs Up the Wall with a strap (8 – 10 minutes): Sit next to the wall, knees bent, right hip touching the wall; place a yoga strap loosely around your thighs; slide left hand down the mat/floor until you are lying on your side; roll onto your back while simultaneously swiveling your legs up the wall; hips 4-6 inches away from the wall; tighten the yoga strap until firm; buckle between thighs; optional eye pillow over eyes.

Inversions utilize body positioning to reverse the effects of gravity on the body, enhancing the processing of lymph fluid.  Relax here, enjoy several minutes of doing nothing but healing your body, breath, and mind.

To come out of the pose: bend your knees; feet against the wall; then gently roll to one side with knees bent; when you are ready press up using your hands and arms to a seated position and remove the strap.

Savasana/Basic Relaxation Pose with a Strap (10 – 20 minutes):  From sitting, loosely loop a yoga strap around the middle of your thighs; lie down, knees bent; tighten the strap without pinching; place the buckle between thighs; extend legs; place a  blanket under head and neck; optional eye pillow covering eyes.

Simply take in the sensation of your body.  Feel the flow of your breath. Rest here, breathing in peace … breathing out release.

  

Unwind @ the Wall

Restorative Yoga is the practice of being supported in poses using a variety of props. We can easily list bolsters, blocks, blankets, and straps as props but we often forget that a wall is an important prop as well.  The good news is that walls are just about everywhere, you don’t need to buy one!  This practice includes several poses that utilize a wall to help you to move your spine, release tension, and relax. 

Props:  Wall, mat, 2 blankets, and 2 blocks.

 Wall Warm Up Poses            

Why warm up poses?  These gentle wall supported poses prepare your body to really let go, to release tension – the goal of restorative yoga. Connect with your breath here, slowly become aware of each inhale and exhale.     

	Wall Downward Dog 1. Place your hands on the wall and walk backward until your torso is parallel to the floor and your feet are under your hips.  Hands should be shoulder distance apart and in line with your torso. 2. Lean back to make sure that your feet are directly under and in line with your hips, your head lowers between your arms. 3. Hold 5-10 breaths. 4. To come out of the pose, walk toward the wall and stand up.
	Wall Pyramid 1. Start in Wall Downward Dog. 2. Step your right foot back approximately 4-6 inches.   3. You will feel a gentle stretch in your right calf. 4. Adjust your stance if needed for comfort. 5. Hold 5 – 10 breaths. 6. Switch your feet and repeat with the left foot stepping back.
	Wall Hang/Forward Fold 1. Stand with your back to the wall, feet hip-width apart and approximately 12 inches from the wall. 2. Hinge forward from your hips, hands grasping opposite elbows, and knees gently bent. 3. Your sitting bones rest against the wall. 4. Hold 5 – 10 breaths. 5. To come out of the pose, soften your knees, engage your abdominal muscles, place your hands on your thighs, and slowly press up to standing.
	Wall ¼ Moon 1. Stand with your right hip facing the wall. 2. Bend your right arm 90 degrees and place your forearm against the wall, elbow in line with your shoulder. 3. Bring your left hand to the back of your head. 4. Inhale, on your exhale, lift your left elbow to the sky while your right forearm presses into the wall. 5. Hold 3-5 breaths. 6. To come out of the pose, exhale and release the left arm. 7. Repeat on the other side.
	Standing Twist on the Wall 1. Place a block about 6-10 inches from the wall. 2. Stand with your right shoulder next to the wall and the right foot resting on the block. 3. Rotate to the right and place both hands on the wall, walking them to the right. 4. Head and eyes look to the right. 5. Hold 3-5 breaths. 6. To come out of the pose, release to a neutral position, arms resting alongside your body. 7. Repeat on the other side.
Restorative Wall Poses:  Come down onto your back, knees bent, and feet flat against the wall. Place a folded blanket under your neck and head for comfort.
	Wall Cat/Cow (1 minute) 1. Knees are bent at 90 degrees and feet are resting on the wall. 2. Exhale, flatten your back against the mat (cat). 3. Inhale, tilt your pelvis as your back curves up from your mat (cow). 4.  Continue moving with your breath from cat to cow for 1 minute.
	Figure Four on the Wall (2-3 minutes per side) 1 With your knees bent and feet on the wall, bend your right knee and rest your right ankle on left knee. 2. You may want to support your right knee with your right hand. 3. Hold for 2-3 minutes. 4. Release and repeat with the left knee bent.
	Supine Twist on the Wall (2-3 minutes per side) 1. With your knees bent and feet flat on the wall, place a folded blanket between your bent legs. 2. Gently “walk” your feet to the right down to the floor keeping the soles on the wall until the outer edge of the bottom foot touches the floor. 3. Hold for 2-3 minutes. 4. Repeat on the other side.
Hug your bent knees into your chest and roll slowly onto your right side in a fetal position. On an inhale, gently push yourself up to a seated position. Take 3 Calming Breaths, inhaling through your nose and exhaling through your mouth.
	SET UP FOR INVERTED BOUND ANGLE POSE: Place the blocks and rolled blankets as indicated in the photograph. Blocks: bottom block is horizontal, top block is vertical, 4-6 inches from the wall. These will support your feet. Blankets: rolled and placed on either side of the blocks. These will support your outer thighs.
	Inverted Bound Angle Pose (5-10 minutes) 1. Come down onto your back, knees bent and feet resting on the wall. 2. Bring the soles of your feet together and slide them down the wall until your heels are resting on top of the stacked blocks and your outer thighs are supported by the rolled blankets. 3. You may need to adjust your position for comfort moving towards or away from the wall. 4. Rest here for 5-10 minutes. 5. To come out of the pose, use your hands to bring your knees together, feet flat on the wall. 6. Take 3 Calming Breaths. 7. Then hug your knees to your chest, roll to your favorite side. 8. When you are ready, gently arise.